The Model Health Show

When it comes to building a healthier and stronger body, the simple, consistent basics often yield the highest results. My friend Mike Dolce has over 20 years coaching experience, he is a four-time World MMA Trainer of the Year and the expert behind The Dolce Diet. What I love about Mike is that while he works with both professional athletes and everyday folks, he applies the same principles to all his clients.  On this episode of The Model Health Show, Mike Dolce is sharing key principles to weight loss, body recomposition, and overall health and longevity. Mike is sharing his scientifically proven nutrition tips and exercise templates that you can use to build a stronger and healthier body. Best of all, he’s sharing realistic advice for integrating health-promoting habits into your daily life, whether or not you’re an MMA athlete.  Mike’s mission is to educate people to look and feel their best. His message is motivational, but more importantly, his insights are effective. I hope Mike’s tips will resonate with you and that you’ll find this episode empowering. Enjoy!  In this episode you’ll discover: What high net nutrient whole foods are. Why the Dolce Diet is a longevity-based approach. The importance of eating fresh, local, in-season foods.  Why protein is so important, and how to calculate how much you need. The problem with processed sugar. Why humans are omnivores. What it means to eat to satisfaction, and not fullness.  The most important nutrition tip.  How to create digestive efficiency, and why it matters.  The shocking effects dehydration can have on your cognitive function. Simple, real-world tips to help you drink more water. The negative implications obesity can have on other aspects of our health. Exactly how often you should exercise every week. Why humans are built to walk.  What a unilateral deadlift is and its benefits. How to remove your ego from a workout.   Items mentioned in this episode include: Organifi.com/Model -- Use the coupon code MODEL for 20% off! PaleoValley.com/model -- Use code MODEL for 15% off! Connect with Mike Dolce Website / Podcast / Instagram / Facebook   Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

Have you ever thought about what determines your longevity? You might think it boils down to genetics, but the truth is that our behaviors and attitudes are also major contributing factors to how long we live. However, we shouldn’t only focus on living longer—I believe we should focus on being healthy, vibrant, and active as long as we possibly can.   On this compilation episode of The Model Health Show, you’re going to hear from six experts on the topic of human longevity. You’re going to learn the science behind fasting and longevity, the importance of shifting the way we think about aging, and specific eating habits and patterns you can engage in to optimize your metabolism and overall health.   You’re going to hear everything from simple lifestyle shifts you can implement to the actual biology of aging. This episode contains important information on metabolic health, digestion, the science of longevity genes, and so much more. So listen in, take good notes, and enjoy the show!  In this episode you’ll discover: An important distinction between lifespan and health span.  The role that playing has in our longevity.  How intermittent fasting builds your metabolic machinery.  The importance of eating intuitively and listening to your satiety cues. Two hormones that are increased by exercising while fasted.  What aging in reverse means. How to change your mindset about aging.  The problem with making and validating excuses. Why giving your body a break from producing insulin is so powerful. What modified fasting is.  The importance of eating real food and eating seasonally. Why humans are electrical beings.  How eating around the clock interferes with digestion. What homeostasis is and how it can contribute to weight gain.  The importance of varying your diet and becoming metabolically flexible. How longevity genes are activated by lifestyle habits.  The health benefits of eating food with xenohormetic molecules. How measuring your blood sugar can help you gauge your metabolic health. What the key to metabolic health and energy is.  The two detrimental things that happen when you eat often.  Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies! Burn Fat & Become More Metabolically Flexible with Mark Sisson – Episode 257 How to Change Your State & Age in Reverse with Natalie Jill – Episode 347 The Secret Role of Fat Cells with Dr. Alejandro Junger – Episode 535 Cross-Training Your Nutrition with Chalene Johnson – Episode 342 Why We Age & Why We Don’t Have to with Dr. David Sinclair – Episode 381 Instantly Boost Your Energy with Dr. Jonny Bowden - Episode 550 Aging in Reverse by Natalie Jill Clean by Dr Alejandro Junger  Clean Gut by Dr. Alejandro Junger  Clean Eats by Dr. Alejandro Junger  In Search of the Miraculous by P.D. Ouspensky   Lifespan by Dr. David Sinclair The Carbohydrate Addict’s Diet by Drs. Rachael F. Heller & Richard F. Heller  Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

“The greatest danger for most of us is not that our aim is too high and we miss it, but that our aim is too low and we reach it.” – Michelangelo If you’ve been neglecting your goals or need inspiration to go toward your dreams, this episode is for you. Today’s guest is record-breaking racecar driver, author, and podcaster Danica Patrick. Danica has been recognized as one of Time’s Most Influential People, and the first woman to win an IndyCar championship, among other impressive achievements.  On this episode of The Model Health Show, Danica is sharing key insights on success, goal setting, visualization, and how to channel your unique gifts and passions. This episode contains conversations on tapping into your unique intelligence, the power of setting an intention, and why setting big goals can result in enormous success.  You’re going to hear how Danica became a racecar driver, and how her career pivoted over time. Danica is sharing her experience with setting and achieving goals, the power of having clarity, and so much more. So listen in enjoy this episode of The Model Health Show!  In this episode you’ll discover: How Danica got involved in racing.  The types of exercises Danica used to train for racing.  How Danica moved to England for racing opportunities.  The relationship between skepticism and open-mindedness. Why your perception creates your reality.  The importance of recognizing different types of intelligence.  Danica’s experience racing IndyCars.  The importance of setting big goals.   Why clarity is the key to success.  How to learn from difficult experiences. The two hardest parts of setting an intention. How visualization can help you reach your goals.  Why you should expect magic in your life.  Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! DrinkLMNT.com/model -- Get a FREE sample pack—just pay shipping! Days of Thunder on Amazon Talladega Nights on Amazon The Secret on Netflix Pretty Intense by Danica Patrick Voyant Candles  Danica Rose Wine  Somnium Wine  Connect with Danica Patrick Website / Podcast / Instagram  Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

Today, the average American consumes eighty pounds of added sugar every year. There is no denying that our bodies simply were not designed to process that amount of sugar. The overconsumption of sugar is linked to inflammation, obesity, diabetes, and more chronic illnesses that are destroying our health.   On today’s show, we’re going to dive into the physiological and metabolic effects of our rampant sugar consumption. You’re going to hear about the history of sugar and how it has become so engrained into our culture. You’ll learn about the impact that excess sugar consumption can have on our brain, liver, pancreas, and other vital organs.  This episode also contains action steps you can implement today to begin to pare down your sugar consumption and begin to change your palate. I hope today’s show arms you with the information you need to make empowered choices for yourself and your family. So listen in, take good notes, and enjoy the show!  In this episode you’ll discover: How many pounds of sugar the average American consumes per year. The rates of diabesity in the US.  How sugar aids the body in fat storage.  The nutritional profile of sugarcane, and how refined sugar was created. A history of sugar, and how it became integrated into our culture.  The connection between sugar and inflammation. How sugar behaves within the microbiome.  The connection between sugar consumption, microbe diversity, and body composition.  What percentage of the American diet is made up of ultra-processed foods.  How breaking up with sugar can heal your pancreas. What insulin resistance is and how it occurs. The relationship between carbohydrate intake and fatty liver disease. What percentage of your caloric intake is used by the brain. How sugar operates within the blood-brain barrier. The connection between type 2 diabetes and Alzheimer’s disease. Why our rampant intake of sugar and processed foods is hurting our brains. The sugar-dopamine connection.  How food manufacturers are manipulating our biology and making us addicted to sugar. Why quitting liquid sugar (like soda) can quickly improve your health. How building muscle can help regulate blood sugar levels.  Items mentioned in this episode include: Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! Organifi.com/Model -- Use the coupon code MODEL for 20% off! Eat Smarter Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

The United States spends more on healthcare than any other country, yet our citizens are sicker than ever. There’s clearly a disconnect between what’s happening inside the healthcare system and the treatment that patients receive. While most healthcare practitioners set out on a career path to help folks, they too are caught in a system of standards of care that prohibit true change, health, and vibrancy.  There’s no one better suited to speak on this issue than Dr. John Abramson. He is a former family physician, a Harvard Medical School faculty member, and an expert in pharmaceutical litigation. Dr. Abramson is also the author of Sickening, a book written from his experience behind the scenes of the medical industry. Sickening exposes the far-reaching deception and greed of the American healthcare system.  This episode contains conversations on lawsuits in the pharmaceutical industry, how insulin costs have skyrocketed in recent decades, and how big pharma prevents well-meaning physicians from actually helping patients. While most of this information is saddening, Dr. Abramson’s underlying message provides solutions for American healthcare reform and true healing through personal responsibility. So listen in and enjoy this episode with the one and only, Dr. John Abramson.  In this episode you’ll discover: How much money the United States spends on healthcare.  Dr. Abramson’s career path from family doctor to expert in pharmaceutical litigation.  What happened in the Vioxx lawsuits.  Why doctors don’t have access to important medical data about drug efficacy.  The history of insulin and its rising costs.  What percentage of insulin is used by type 2 diabetics.  The sad history of how insulin guidelines changed to accommodate economic hardships. What you should know about the FDA’s role in approving drugs.  How diabetes rates have risen over the past few decades.  The socioeconomics of type 2 diabetes.  How we can improve diabetes rates through prevention and lifestyle. The role of the pharmaceutical industry in the opioid crisis.  A comparison of American healthcare to other countries.  Three constituents who suffer from our broken healthcare system.  How we can create change and take responsibility for our health.  Items mentioned in this episode include: Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! The Truth About the FDA – Episode 512 Sickening: How Big Pharma Broke American Healthcare by Dr. John Abramson Overdosed America by Dr. John Abramson  Dopesick on Hulu The Crime of the Century on HBO Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

The human body wasn’t designed to commute an hour to work, spend the day hunched over a computer, and then sit on the couch for the rest of the evening. Our bodies crave basic, fundamental movements that our modern lifestyle leaves so many of us lacking. Luckily, there are simple ways we can integrate movement into our day-to-day lives and improve our physical health without spending hours at the gym.  On this episode of The Model Health Show, movement coach and podcaster Aaron Alexander is back to share key insights from his new book, The Align Method. You’re going to hear about realistic, foundational principles you can use to gain strength, flexibility, and overall vitality. Aaron’s tips include everything from changing your posture and environment to practicing gratitude and getting sunlight.  If you’ve ever wanted a stronger and more functional body, this episode will resonate with you. And no matter what your current physical state is, you can certainly integrate more movement into your life with Aaron’s principles. So listen in and enjoy this episode with Aaron Alexander!  In this episode you’ll discover: What island feet are. The electrical properties of the human body. What percentage of our communication that comes from our body language.  Why you should audit your environment. Ways to create an environment that is conducive to movement.  What neuroception is.  The types of messages we send with our posture. How to integrate fitness into your everyday life.  What the facial-feedback hypothesis is.  Why we should think of our bodies as whole, integrated units. The way that your posture can affect your mindset.  How our diet can impact the way we move.  The first thing you should do in the morning.  What it means to create a healthy relationship with the sun. How practicing gratitude impacts your physiology.  The importance of connecting with nature.  Why enjoyment is the key to longevity.  Items mentioned in this episode include: DrinkLMNT.com/model -- Get a FREE sample pack—just pay shipping!  Organifi.com/Model -- Use the coupon code MODEL for 20% off! Sound Medicine with Dr. Kulreet Chaudhary – Episode 404 Vitamin D Masterclass – Episode 476 TED Talk: Your Body Language May Shape Who You Are by Amy Cuddy The Align Method Book by Aaron Alexander   Connect with Aaron Alexander Website / Podcast / Instagram  Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

Low energy, lethargy, and fatigue are common complaints among the general public. In most cities, you can find coffee shops open around the clock, and convenience store shelves are filled with a multitude of energy drinks and shots. But these products are in no way a sustainable solution to chronic low energy levels. Our bodies require energy in the form of sleep, as well as food. Think about it: we literally measure our food in a form of energy, or calories. For our energy levels and our overall health, the quality of those calories matters.  One of the most energetic, vibrant people I can think of is Dr. Jonny Bowden. He is a board-certified nutritionist, the author of multiple best-selling books, and a nationally recognized expert in the realm of nutrition. On today’s show, Dr. Bowden is back on The Model Health to share simple changes you can implement in your diet and lifestyle for more energy.  This interview contains key insights on insulin and metabolic health, specific foods you can eat for better energy levels, and how tracking your sleep can improve your overall health. You’ll hear about how metabolic health and energy levels are connected, how learning (and unlearning) can help you make better food choices, and a whole lot more. So listen in, take good notes, and enjoy this episode with Dr. Jonny Bowden!  In this episode you’ll discover: Which lifestyle habits contribute to your energy levels.  How sleep deprivation can lead to insulin resistance.  Simple sleep hygiene habits you can implement tonight.  Why most nutrition guidelines from the 1980s and 1990s were wrong.  How intermittent fasting can help you control your insulin levels.  The key to metabolic health and energy.  Two detrimental things that happen when you eat every few hours. Which health marker is a better predictor of heart disease than cholesterol. Why now is the time to focus on your metabolic health.  The power of optimizing your vitamin D levels. How going on a walk after dinner affects your metabolic health. The one purpose of pharmaceutical companies.  How our diet impacts our hormone function.  What to look for in a cooking oil.  The two most prominent inflammatory foods in our culture. Which foods are best for energy production.  How to get more selenium in your diet. The impact that human connection has on your immune function & overall health.  Items mentioned in this episode include: PaleoValley.com/model -- Use code MODEL for 15% off! PiqueTea.com/model -- Use code MODEL at checkout for 10% off! Living Low Carb by Dr. Jonny Bowden The Great Cholesterol Myth by Dr. Jonny Bowden  Smart Fat by Dr. Jonny Bowden  The Most Effective Way to Live Longer by Dr. Jonny Bowden  The 150 Healthiest Foods on Earth by Dr. Jonny Bowden The 150 Most Effective Ways to Boost Your Energy by Dr. Jonny Bowden The Carbohydrate Addict’s Diet by Drs. Rachael F. Heller & Richard F. Heller  Levels.link/model  Sickening: How Big Pharma Broke American Healthcare by Dr. John Abramson Dopesick on Hulu The New Leading Cause of Death in America – Episode 549 Skittles Highway Spill - HuffPost EWG’s Dirty Dozen  5-Day Intro to Intermittent Fasting  Connect with Dr. Jonny Bowden Website / Facebook / Twitter / Instagram  Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

There’s a public health crisis that’s destroying lives and killing our citizens—but it’s probably not the one you’re hearing about in the news. The CDC recently announced that the new leading cause of death for our citizens is fentanyl overdose. On today’s show, we’re going to dig into this topic and uncover what led us to this dire situation.  You’re going to learn about the rising rates of drug use, including the role that the FDA and pharmaceutical companies have played. You’ll hear how synthetic opioids are created and distributed, and how COVID-19 has impacted drug usage rates. We’re going to dive into some of the unethical aspects of our healthcare system at large, and how manipulation and greed within the pharmaceutical industry is hurting our citizens.  Most importantly, we’re going to walk through real solutions we can implement to create a culture of health for our families and how we can uplift our communities. This is a heavy and heartbreaking issue that is near and dear to my heart, and I invite you will listen with an open mind. Changing any aspect of our health starts with empowerment, and I hope you will find that in this episode of The Model Health Show.  In this episode you’ll discover: What the new leading cause of death is in the US. How the number of deaths from overdoses changed in 2021. The difference between opioids and synthetic opioids.  How opiate receptors work in the body. The complex and systematic way that opioids affect the human body. How rates of substance abuse have changed during the pandemic.  The role the FDA and pharmaceutical companies play in the distribution of drugs. How rates of overdose in the US compares to other countries. The history of oxycontin.  How many people die from pharmaceutical drugs every year.  The history of terms like pseudo-addiction and breakthrough pain. Which company is the number one producer of the plant that is used to make opioids. How fentanyl typically enters the United States. What polypharmacy is, and why it matters in the context of COVID-19. The percentage of US citizens that take prescription drugs.  Three commonly prescribed drugs that are linked with poor COVID-19 outcomes.  The problem with a drug-centered healthcare system.  Why pharmaceutical marketing in the US is unethical.  The importance of aligning yourself with a purpose.  Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! The Truth About the FDA – Episode 512 5 Ways to Create a New Culture of Health & Success – Episode 544 The Surprising Connection Between Your Purpose, Health, & Success – Episode 380  Dopesick on Hulu The Crime of the Century on HBO Kill the Messenger on Prime Video  Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

For most of human history, folks didn’t put much thought into what was going on with their blood sugar unless they had a diagnosis of diabetes or prediabetes. But that’s changing—more and more people are becoming aware of the impact that blood glucose has on metabolic health and overall health. One of the leading experts in this area is our guest today, Dr. Casey Means.  Dr. Means is a Stanford-trained physician and the co-founder of the revolutionary metabolic health company, Levels. Her mission is centered around optimizing health through blood glucose levels, disease prevention and reversal, and empowering patients in their food and lifestyle choices. On today’s show, we’re taking a deep dive into the world of blood glucose levels. You’re going to learn about the multitude of factors that can impact your blood sugar levels, and how this biomarker affects other important processes in the body. We’re going to talk about specific foods that can make your blood sugar rise, and what you can do to reduce the spike. You’ll also hear an important and timely conversation about how gaining access to our biomarkers can empower us and transform our health and our society. You’re going to be blown away by the brilliance and expertise of Dr. Means; enjoy!  In this episode you’ll discover: The multitude of biomarkers that are related to blood sugar.  How many Americans have type 2 diabetes or prediabetes. The way that exercise can impact blood glucose levels. Which illnesses are related to dysregulated blood sugar. The role that the liver plays in metabolic health. How fatty liver disease occurs.  The number one thing you can do to improve your cell function and overall health. How triglycerides are related to heart disease.  What glycemic variability is.  Five processes that contribute to heart disease.  The reactive nature of the US healthcare system and how we can change it. How Levels continuous glucose monitor works. The power of having personalized health data about what’s happening in your body. Why the future of nutrition is built on data, not food marketing.  Surprising foods that might be spiking your glucose levels (& how to balance them). The best and worst breakfast foods for stable glucose.  How monitoring your blood glucose can help you make informed choices. The impact that stress and sleep can have on blood sugar.  How high blood sugar can cause immune cell dysfunction. Items mentioned in this episode include: PiqueTea.com/model -- Use code MODEL at checkout for 10% off! Levels.link/MODEL -- Join Levels with my exclusive link! Levels Website / Blog / Newsletter / Instagram / Twitter / Facebook Connect with Dr. Casey Means Instagram / Twitter Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

Inflammatory diseases are on the rise in the US and across the world. Most Western illnesses, including autoimmune disease, neurodegenerative disorders, and cardiovascular disease are linked to chronic inflammation. While the statistics regarding inflammatory diseases are staggering, the good news is that one key factor in bringing down our rates of inflammation is in our control: the health of our microbiome.  On this episode of The Model Health Show, award-winning gastroenterologist and bestselling author, Dr. Will Bulsiewicz is sharing the fascinating role our gut health plays in all aspects of our lives. You’re going to hear how our microbiome can impact your weight, your susceptibility to chronic inflammatory diseases, and even your relationships.  You’re going to hear the latest cutting-edge science on fiber consumption, microbiome health, additives in our food supply, and a whole lot more. Most importantly, Dr. Bulsiewicz is sharing some key dietary changes we can employ to improve the health and diversity of our microbiomes. Enjoy!  In this episode you’ll discover: How our medical system hinders well-meaning doctors from truly helping folks.  Why weight loss is much more complex than the model of calories in, calories out. The role that our microbiome plays in our metabolism. How our microbiome controls the release of satiety hormones.  The link between insulin resistance and a damaged microbiome. What endotoxemia is. The importance of short-chain fatty acids for metabolic health. What percentage of the American diet is comprised of refined, ultra-processed foods.  Why fiber is critical for the health of our gut microbes. The problem with food additives in the US food system. What you should know about pesticides and herbicides like glyphosate.  The importance of choosing organic foods, when possible.  A distinction between Crohn’s disease and ulcerative colitis.  Why environmental factors are a large contributor to inflammatory diseases.  How trauma and disordered eating can manifest as inflammatory bowel diseases. The link between relationship quality and microbiome health.  Items mentioned in this episode include: PaleoValley.com/model -- Use code MODEL for 15% off! Organifi.com/Model -- Use the coupon code MODEL for 20% off! Preorder The Fiber Fueled Cookbook by Dr. Will Bulsiewicz Fiber Fueled by Dr. Will Bulsiewicz Our Misguided Battle Against Microbes with Dr. Will Bulsiewicz – Episode 440 Connect with Dr. Will Bulsiewicz Website / Instagram / Facebook  Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript